One thing I find many of my clients struggling with is their evening snacking. Unfortunately, it has become all too common for us to return home after a long day of work and have our dinner, to then retreat to the couch and turn on the tv. For many people this leads to eating out of habit or boredom rather than listening to their hunger and fullness cues. This can be referred to as mindless eating.

Mindless eating occurs when we eat food without paying adequate attention to what and how much is being eaten. Does this sound like you?

Here are a few things you could try to combat this:

1. Give yourself at least 30 minutes to 1 hour after your main meal before you eat anything else. This way you will have a better chance at identifying whether you’re still hungry or whether you’re eating for alternative reasons.
2. Ensure your main meal is balanced. You can achieve this by filling your plate with at least ½ vegetables, ¼ protein (e.g. meat, fish, eggs, dairy, legumes, tofu) and ¼ carbohydrates (e.g. bread, rice, pasta, potatoes).
3. When you do decide you want something else to eat, aim to avoid distractions like the tv, computer, even reading a book. Focus in on what it is that you really feel like eating, then sit down and enjoy it with no distractions. That way you are less likely to look down 5 minutes later and realise the food is gone without you getting the chance to truly enjoy it.
4. And my last tip is to aim to choose nutritious snacks, most of the time. Some examples include: fruit and nut mix, yoghurt and fruit/muesli/granola, a slice of fruit bread, a small smoothie or even my very own bliss balls (please find recipe below, highly encourage you to make them right now).

Coconut and Vanilla Bliss Balls | Makes approx. 12

Ingredients

1 cup cashews
1 cup pitted Medjool dates
5 tbsp desiccated coconut + extra to coat
2 tbsp maple syrup
2 tbsp almond meal
1 tsp vanilla essence
1 pinch salt

Method

1. Put the cashews and dates into a food processor and blend until chopped.
2. Add the remaining ingredients, blending until the mixture has come together.
3. Roll into tbsp sized balls and coat in desiccated coconut. Store in fridge.

Chocolate Bliss Balls | Makes approx. 12

Ingredients
1 cup walnuts (also works well with pecans or hazelnuts)
1 cup pitted Medjool dates
5 tbsp cocoa/cacao powder
5 tbsp desiccated coconut + extra to coat
2 tbsp maple syrup
4 squares of 70% Lindt dark chocolate

Method

Same as above.

Looking for a Meal Plan? check out the following: 
Eating for Happiness Meal Plan Program (6days)
Tailor Made Meal Plans